Why Im doing this
Some of you probably saw my previous thread where I was asking for advice in building my road map to a 6 pack ( http://www.T-Nation.com/free_online_forum/diet_performance_nutrition_supplements/the_final_stretch_designing_the_roadmap_to_an_allnatural_endomorph_6pack?pageNo=1#2526483 ). Well, here is the road map Ive constructed (the first month of it anyway, ill post the rest when the time comes).
My brief bio
I grew up a fat ass.
~16 I lost a ton of weight.
For the past 6 years Ive been yo-yoing between more/less in shape and lard-ass. I want to finally achieve the body that Ive always wanted, but was never disciplined enough to build.
Stats
Early July
~14% BF
~155 lbs
10-4-08
~10% BF (average between a 3 and 4 site skin-fold test reading 9.4 and 10.6 respectively)
~150 lbs
The Goal: 6% or bust (by January 1, 2009)
Ill only say this once, I’m going for a LEAN WELTERWEIGHT BODY TYPE. I dont care what you think about this. Dont post 50,000 comments about how Im not going to be huge like Ahnold. I got love for the governor, but Im going for an Oscar de la Hoya body.
Besides, if you cant respect Oscar, your whole respect game is wack.
Workout Schedule
Monday/Friday … Weight Lifting
[All lifts done explosive concentric (push) and slow, 5-count eccentric (release)]
…Power Circuits (Repeat 4 times, increasing weight each time)
Pullups … To failure/bad form
Front Squats … 5 reps
Dumbell Bench Press … 5 reps
…Abs
Swiss Ball Crunch … To failure/bad form
Deadlift … 5
Swiss Ball Leg Raises … To failure/bad form
Twisting Cable Crunch … 5 times each side
[Time/Energy Permitting] Deadlift … 5
[Time/Energy Permitting] Swiss Ball Crunch … To failure/bad form
…On the Drive Home
Alternating Ab Vacuums and Kegel Squeezes (gotta do it at some point, might as well be in the car ;))
Tuesday/Thursday/ (Maybe Saturday)
Nepa (Non-Exercise Physical Activity) Walk - ~1.75-2 Miles /30 minutes
Power Breathing … 5 sets … 10 reps … 5-7 Seconds ( Ab Training From the Inside Out )
Wednesday/Sunday
HIIT Swimming
Breast Stroke Sprint … 25 x 25 meters, <20 min (Im trying to reduce breaks as much as possible)
Supplementation
Morning
2x Flameout
1x 500 mg vitamin C, Kirkland Brand (2 if I feel under the weather)
1x Centrum Multivitamin
1x 500 mg slow-release niacin, NOW brand
Day (@ Work)
2-3 Cups of green tea
2x Flameout
Pre-Workout
1 x 400 mg Green Tea Extract, NOW brand (Should I be taking 2?)
Post-Workout
Shake
Bunch of Frozen Fruit (i.e. Mango, Cherries, Mixed Berries, etc.)
Sometimes fresh fruit (i.e. peaches, plums, bananas)
1-1.25 scoops Optimum Nutrition All Natural Vanilla Whey
1 Teaspoon Optimum Nutrition Creapure Creatine
Before Bed
1x 500 mg slow-release Niacin, NOW brand
1x Chromium Polynicotinate aka ChromeMate, NOW brand
Diet
My diet is based on Tim Ferriss Slow-Carb Diet ( How to Lose 20 lbs. of Fat in 30 Days... Without Doing Any Exercise - The Blog of Author Tim Ferriss )
I dont really count calories, but I try to spread out my eating throughout the day as much as possible and I pretty much eye my portions.
I avoid soy products, milk, all pastas, all breads, all cereals (oatmeal included), all potatoes/veggie-starches, and all fruit (not counting tomato and other veggie-fruits).
Typical Day:
…Breakfast
4 egg whites + 1 yolk omlette
1/3-1/2 can black beans
Red Salsa
Green Salsa
Cilantro
1 Tablespoon all natural almond butter (sometimes a bit more, sometimes a bit less)
…Snack 1
Small bag of almonds or other nuts (Ive recently introduced walnuts into my diet for their omega 3s & other health benefits)
…Snack 2
1/2 Bottle low-fat Lifeway Kefir (Probiotic/cultured drink)
…Dinner
Mixed veggie salad
Seared, un-breaded chicken breast or grilled fish, etc.
[If lifting]
…Post workout
Shake, as described above
[If not lifting]
…Late Snack
Varies … kefir, various nuts, etc.
I think my diet it pretty damn solid, but there are a few potential caveats:
-
Im liable to skip a meal or change the spacing depending on when I wake up (I can come into work anytime), or my workload, or the availability of food (i.e. if I run out of Kefir, then Ill probably just eat more nuts or leftovers, or, worst case, skip.).
-
Nuts are my vice. Although Ive cleaned my diet of all crap, I still looooove nuts and I find myself snacking on them. I try to keep portions in check, but I really dont know exactly how much I eat and this may be hurting my goals. On the other hand, I dont exactly take in a lot of calories as is and if I didnt eat nuts, I may actually risk underfeeding myself. Nonetheless, between this past Saturday night & Sunday, I killed 80% of a large can of mixed nuts, which I’m pretty sure had a visible impact on my physique.
-
I may be eating the aforementioned nuts in unacceptably large quantities late in the day. Ive never read anything against nuts late in the day, but I suppose its possible.
PLEASE PLEASE PLEASE give me your feedback, criticize holes in my program, etc. The one thing I ask that you keep to yourself (actually I dont give a shit) is you dont tell me that I have the wrong goals. Ill be the judge of that.
I hope to keep you all posted on my journey to accomplish what I never thought was possible.
In the spirit of the Velocity diet, I’ve decided to break my habit/addiction to sweets and all things bad for me by eating 100% clean for an entire month.
Here’s what I’m concerned about, despite my unwavering commitment to my diet, and my high level of physical activity (low & high intensity), the fat really doesn’t seem to be comming off at the speed I’d like it to be.